Research proves that heart disease is the foremost cause of death in the United States. Almost all Americans have either witnessed it or they suffer from it.
You might not believe it, but maintaining a healthy heart is as easy as clicking your fingers. You can eat your way to a strong heart. Studies show that healthy food is the only key to a fit heart.
First Let Us Know What Puts Us On Risk
High rate of cholesterol, blood pressure, obesity, diabetes, a family history of heart problems, consumption of excessive alcohol and salt can lead to a heart disease. Research confirms that individuals with high blood pressure are three times more prone to develop heart disease than others.
A healthier heart will be able to fight the risk of it becoming diseased in a better way. When you drink or smoke heavily then your heart is prone to become unhealthy and remember you cannot cash in for many days on a weak heart, so better start eating healthy foods to have a healthy heart.
Go For the Right Diet
According to the Journal of the American Medical Association, “Replacing some of the carbohydrates with healthful proteins or healthful oils reduced the risk for heart disease even more than the traditional heart-healthy higher carbohydrate diet.”
You need to start consuming a balanced diet to have a healthy heart. But that does not necessarily mean eating foods that you don’t like. You just need to moderate the consumption of your favorite foods that may or not be bad for your heart and add some nutritional content to it.
Apples, oats, almonds, whole grains, green leafy vegetables especially spinach, tomatoes, soy, blueberries, flaxseeds and olive oil are some of the food items that promise a healthy heart. All seasonal fruits and vegetables can also help.
For non vegetarians, seafood is a saver. Oily fish like salmon, tuna and mackerel should be consumed twice a week. Not only is it rich in proteins but also has Omega 3 fatty acids, which boost the health of the heart. Seaweeds also provide nutrition for your heart.
When it comes to drinking, 6 to 8 ounces of red wine a day are also suggested for a fit heart. Lemon tea and fresh fruit juices fill your need for essential energy foods and research suggests drinking a small amount of liquor is good for the heart. But this if taken excessively can have damaging effects.
Some Cautions You Must Take
Eating low unsaturated fat, cholesterol and sodium products are very important. Avoid excessive intake of dairy products and restrict yourself to yoghurt or skimmed milk. Animal fats, palm oil and coconut oil are also high on fats. Shun these strictly.
Read the contents on the label for all shelf food items you purchase. These greatly educate you on whether the count of things to be avoiding is less or more. If sodium and fats are less than 5 percent, you can go for that product.
Controlling your weight stands right on top when it comes to avoiding a heart disease. So eat lesser calorie rations and prefer fruits and vegetables in their place. Also try and eat a variety of foods daily. Regular exercising also helps in weight management.
Sodium and Cholesterol intake should not be more than 3000 and 300 milligrams per day. People suffering from any other serious ailments need to consult their doctor to chalk down a dietary plan for them to follow.
Is maintaining a healthy heart already sounding easy? Well it is. So just incorporate these food products in your diet and see wonders happening to your heart. Here’s wishing you all a hale heart.
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